Uterine fibroids are a common reproductive health condition that can affect daily life in physical, emotional, and practical ways. Symptoms such as heavy or irregular bleeding, pelvic pain, abdominal discomfort, and pain during intercourse can be difficult to manage, especially when they persist over time. For many people, these symptoms prompt a search for ways to feel more in control of their health.
While medical treatment is often part of fibroid management, nutrition is increasingly recognised as an important supportive tool. Diet does not replace medical care, but it can influence hormonal balance, inflammation, and how the body processes estrogen, all of which are closely linked to fibroid symptoms.
Quick Answer: A uterine fibroids diet focuses on reducing estrogen dominance, lowering inflammation, and supporting liver health through nutrition. This includes eating more omega-3 rich foods, high-fiber carbohydrates, herbs, spices, and cruciferous vegetables, while limiting processed foods, sugar, trans fats, excessive alcohol, and over-reliance on gluten and cow’s dairy. Combined with mindful eating and hydration, diet can play an important role in managing fibroid symptoms.
This article explores what a uterine fibroids diet looks like, which foods may help manage symptoms, which foods may worsen them, and how everyday eating habits such as hydration and mindful eating can support overall reproductive health.
Uterine fibroids are non-cancerous growths that develop in or around the uterus. They can vary greatly in size and position, which is why symptoms can differ widely between individuals. Some fibroids remain small and cause few issues, while others grow larger or sit in positions that trigger noticeable discomfort.
Common symptoms associated with uterine fibroids include:
Because fibroids are often hormone-driven, particularly influenced by estrogen, nutritional strategies frequently focus on supporting hormone balance and reducing inflammation.
A uterine fibroids diet is built around the idea that what you eat can influence how your body handles hormones and inflammation. Estrogen dominance is commonly linked to fibroid growth and symptom severity. When estrogen levels are high or not metabolised efficiently, symptoms may worsen.
Diet affects fibroids in several ways:
By choosing foods that support these systems, diet can become a practical way to help manage symptoms alongside other treatments.
Hormonal imbalance, particularly estrogen dominance, is a recurring theme in fibroid management. Estrogen influences the growth of fibroids, and when the body struggles to process and eliminate excess estrogen, symptoms can become more pronounced.
Inflammation is closely connected to hormonal imbalance. When inflammation is high, pain and discomfort often increase. Many dietary recommendations for uterine fibroids aim to lower inflammation while supporting the liver, which plays a key role in metabolising hormones.
This is why anti-inflammatory foods and liver-supportive nutrients form the foundation of a uterine fibroids diet.
Omega-3 fatty acids are widely recognised for their anti-inflammatory properties. Because inflammation is commonly linked to fibroid symptoms, omega-3 rich foods are an important part of a uterine fibroids diet.
Foods high in omega-3 include:
White fish such as cod also contain omega-3, though in smaller amounts. For those who do not eat fish, plant-based sources such as walnuts and chia seeds provide omega-3, though at lower levels than oily fish.
Including omega-3 rich foods regularly can help support inflammatory balance in the body.
Fiber plays a crucial role in estrogen metabolism. A diet high in fiber helps the body process and eliminate excess estrogen more efficiently, which can support symptom management.
High-fiber foods include:
Carbohydrates that are darker and closer to their natural source tend to be higher in fiber. While general guidance often encourages women to increase fiber intake to around 30 grams per day, individual tolerance should be considered. Those with digestive conditions such as IBS may need to adjust fiber intake gradually.
Herbs and spices are valuable additions to a uterine fibroids diet. They are naturally rich in anti-inflammatory compounds and support digestion, which in turn supports liver function.
Using herbs and spices can:
Fresh herbs are ideal when available, but dried herbs and spices are also beneficial and practical for everyday cooking.
Cruciferous vegetables are particularly supportive when it comes to estrogen metabolism. They contain compounds that help the liver process estrogen more effectively.
Examples include:
Including these regularly can support hormonal balance and may help reduce fibroid-related symptoms over time.
Processed red meats such as sausages and bacon often contain additives that can worsen inflammation. These are different from unprocessed red meat.
Red meat does not need to be eliminated entirely. In fact, for those experiencing heavy bleeding, iron intake is important. Grass-fed beef can be included occasionally, particularly when iron deficiency anemia is a concern.
Other protein options include:
These options tend to be less inflammatory than processed meats.
Sugar and refined carbohydrates can spike insulin levels, which often contributes to inflammation and hormonal imbalance. For this reason, reducing sugary foods and refined carbs is an important part of a uterine fibroids diet.
Limiting these foods supports better blood sugar control and helps reduce inflammatory stress on the body.
Trans fats are created when oils are hydrogenated and are commonly found in processed snacks such as cakes, biscuits, and crisps. These fats increase inflammation and place additional pressure on the liver.
Because liver function is essential for estrogen metabolism, reducing or eliminating trans fats can help support symptom management.
Gluten and dairy do not need to be completely eliminated, but limiting them is often recommended in inflammatory conditions.
Helpful strategies include:
Variety helps prevent over-reliance on foods that may contribute to inflammation.
The liver plays a central role in metabolising estrogen. When liver function is compromised, excess estrogen may circulate in the body, potentially worsening fibroid symptoms.
Supporting liver health through diet includes:
Alcohol requires detoxification by the liver. When alcohol intake is frequent or excessive, it can reduce the liver’s ability to metabolise hormones efficiently. Reducing or avoiding alcohol can significantly support fibroid symptom management.
Certain foods are particularly supportive of liver function:
These foods can be included regularly as part of a balanced diet.
Staying hydrated supports overall health and helps the body function efficiently. Hydration can come from both fluids and water-rich foods.
Ways to support hydration include:
For those who exercise regularly or sweat heavily, electrolyte balance may also matter. Electrolytes such as calcium, magnesium, potassium, and sodium can be replenished through suitable electrolyte powders or tablets when needed.
A uterine fibroids diet is not only about what you eat, but also how you eat. Stress can increase inflammation in the body, and eating while stressed may reduce digestion and nutrient absorption.
Mindful eating involves:
Even one calm, relaxed meal per day can support the gut-brain connection and improve how nutrients are absorbed.
Stress affects digestion, inflammation, and hormone balance. Taking time to relax while eating supports both physical and emotional wellbeing.
There is little benefit in following a carefully planned diet if meals are consistently eaten in a rushed or stressed state. Creating space for calm eating helps the body make better use of the nutrients consumed.
A nutrient-dense diet focuses on foods that provide high levels of vitamins, minerals, fiber, and healthy fats.
Key components include:
Keeping foods as close to their natural source as possible helps support hormonal balance and overall health.
Uterine fibroids can bring symptoms that feel difficult to talk about, such as heavy bleeding or pain during intercourse. These experiences are rooted in hormonal imbalance, not personal failure.
Managing fibroids through diet takes time. Progress may be gradual, and setbacks can happen. Giving yourself permission to rest, adjust, and prioritise health is an important part of the process.
A uterine fibroids diet focuses on reducing inflammation, supporting estrogen metabolism, and promoting liver health through nutrition. By prioritising omega-3 rich foods, fiber, herbs, spices, cruciferous vegetables, and hydration, while limiting processed foods, sugar, trans fats, excessive alcohol, and over-reliance on gluten and dairy, diet can become a powerful supportive tool.
Nutrition works best when combined with mindful eating, stress management, and medical care when needed. While diet alone may not eliminate fibroids, it can play an important role in managing symptoms and supporting overall reproductive health.
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00:00:00 Hello everyone, thank you for watching this video. Today I will be discussing how you can use nutrition to help treat symptoms of uterine fibroids. So just a little background about uterine fibroids. Now if you haven't already, I encourage you to watch the video I made about uterine fibroids and fertility because there's more information and specifics in
00:00:22 that video about what uterine fibroids actually are. But just basically they are non-cancerous growths that range in size and position in and around the uterus. Their growths that range in size and position in and around the uterus. Their symptoms include pain, which is like pelvic pain or pain during intercourse and also heavy bleeding. Not just heavy bleeding during menstruation but sometimes random irregular heavy bleeding throughout
00:00:45 your cycle. And one of the things you want to look out for if you are experiencing a lot of heavy bleeding whether that random times to your cycle or a lot during menstruation is iron deficiency anemia which can cause fatigue and low mood and exacerbate symptoms of uterine fibroids. These cause fatigue and low mood and exacerbate symptoms of uterine fibroids. These symptoms and the
00:01:08 growths themselves are normally hormone driven and caused by an estrogen dominance. So in this video let's find out how you can use nutrition to help lower estrogen secretion but also help the body to metabolize estrogen properly so that the symptoms of uterine fibroids decrease. So firstly what to include. Now as I already said uterine fibroids are caused So firstly what to include. Now as I already said uterine fibroids are caused
00:01:36 by estrogen dominance and any hormone imbalance in the body will usually cause inflammation . So anti-inflammatory foods are first on the list. My number one anti-inflammatory foods are those that are high in omega 3. So if you like fish good for you things like salmon, mackerel, sardines, oily fish. Now non-oily fish like cod or other white fish do contain omega 3 but it won't be
00:01:57 non-oily fish like cod or other white fish do contain omega 3 but it won't be as high as your oily, fattier fish. So they're good fats to include and they help to reduce inflammation in the body. If you don't eat fish foods like walnuts, kia seeds or your plant based omega 3 sources but they certainly won't be as high as the oily fish. Next on the list is high fiber. Now high
00:02:26 fiber is excellent at helping the body to metabolize estrogen well. So fiber is excellent at helping the body to metabolize estrogen well. So certainly include your high fiber foods. So whole grains and fruits and vegetables as well. So the darker and closer to source your carbohydrate is the better and higher in fiber it will be. Now if you do suffer with IBS you might need to be mindful of your fiber intake but usually the general
00:02:53 consensus for most women now is to increase your fiber intake up to nearly 30 grams per day most women now is to increase your fiber intake up to nearly 30 grams per day and this will certainly help with estrogen levels in the body. Next on the list is herbs and spices. Again herbs and spices are wonderful. They're nature's medicine, wonderful anti-inflammatory properties and are fabulous
00:03:15 digestive aids which can help the liver to metabolize estrogen well. So lots of herbs and spices fresh or dried, preferably fresh if you can but dried is fine. Add them to sauces and foods to give flavor and will be really really good at helping manage you to drink fibroids. And and will be really really good at helping manage you to drink fibroids. And then last on the list are cruciferous vegetables. So broccoli, brussel sprouts, again they're wonderful
00:03:40 at helping the liver so they contain compounds that help the liver to metabolize estrogen really well. So the estrogen dominance decreases and so do your symptoms of uterine fibroids. So I've spoken about what you can include in your nutrition to help improve symptoms symptoms of uterine fibroids. However there are foods that will worsen symptoms and here
00:04:05 they are. Number one is processed red meat. Now the reason I've put processed is that I want to distinguish between what is possibly good if you have uterine fibroids and what would be bad. So when I say processed red meats I mean sausages, bacon that have a lot of additives in them . Port products tend to have more additives than other red meats. Now not all red meat should
00:04:24 tend to have more additives than other red meats. Now not all red meat should be off the menu if you have uterine fibroids because if you are experiencing heavy bleeding as I mentioned before you could be suffering with iron deficiency anemia. So red meat would be a wonderful way to get more heme iron into the body. So grass fed beef would be a positive so that does not fall under the
00:04:50 process. Red meat, grass fed beef is perfectly fine to have every so often during the month maybe maximum once a week but if you have iron deficiency anemia I would maybe maximum once a week but if you have iron deficiency anemia I would include grass fed beef. Other meats to include turkey chicken or your lean proteins and obviously if you are vegetarian having eggs is fine but if you're vegan you'll have to go for plant-
00:05:20 based proteins and so chickpeas and nuts seeds things like that these will be better for reducing inflammation reducing inflammation and improve symptoms rather than worsen them. Moving on we've got sugar and refined carbohydrates the reason you need to lower these if you have uterine fibroids is because the spike insulin any
00:05:42 spikes in insulin usually contributes to inflammation and hormone imbalances so watch those sugary treats. Third on the list trans fatty acids these are fats that have been hydrogenated so if you see hydrogenated vegetable oil we're talking cakes biscuits crisps all the stuff hydrogenated vegetable oil we're talking cakes biscuits crisps all the stuff that tastes wonderful but is actually not very good for you these need to be lowered or either
00:06:09 completely eliminated from nutrition if you are trying to manage any hormonal imbalance or health concern and but certainly they do affect uterine fibroids because of the pressure they put on the liver and you want your liver to be functioning optimally so it can metabolize estrogen well and reduce your symptoms and last on the list now you don't have to eliminate gluten and dairy so you
00:06:28 and last on the list now you don't have to eliminate gluten and dairy so you don't have to go gluten-free dairy-free but I feel it's always good advice especially when you're talking about inflammatory disorders and to at least limit gluten and limit cows dairy so use milk and sheep's milk products tend to be okay there are plenty of naturally non-gluteness carbohydrates such as potatoes rice
00:06:53 quinoa buckwheat nuts seeds so vary them a bit and don't be over reliant on cows dairy and gluteness carbohydrates if you can. Now I have already mentioned how important liver function is when it comes to metabolizing estrogen and helping to improve symptoms of uterine fibroids so there are other considerations when it comes to nutrition in order to optimize
00:07:22 liver function. Limit alcohol intake if you can stop drinking alcohol while you 're trying to manage your symptoms of uterine fibroids. We should all know that when we manage your symptoms of uterine fibroids. We should all know that when we consume alcohol the body needs to go through a detoxification process and this is where the liver comes into play that's its role. Now if the demand on the liver to detoxify is too regular or too much
00:07:50 all at once it's going to be taking away from the liver's other responsibilities one of which is metabolizing hormones metabolizing estrogen and eliminating excess estrogen from the body so hormones metabolizing estrogen and eliminating excess estrogen from the body so please please please limit your alcohol intake and think about your liver if you are trying to manage uterine fibroids
00:08:12 to promote liver health you want to include again herbs and spices one of which would be turmeric the active component within turmeric or the anti-inflammatory component is curcumin so whenever you have turmeric mix it with black pepper and this will help to activate the curcumin activate the curcumin and when it's consumed will help improve liver function. Garlic is also a great
00:08:37 one to include beetroot wonderful and citrus fruits are all little aids for the liver and so please include these in your nutrition as much as possible when treating uterine fibroids and then last on the list this goes for everybody but certainly if you're wanting to improve liver health stay hydrated a glasses of water per day also eat your water don't just drink it so cucumbers
00:08:57 a glasses of water per day also eat your water don't just drink it so cucumbers celery vegetables fruits they all contain water so you can eat your water as well as drink it and if you are concerned about you know the amount of exercise you're doing in hydration feel free to include a good electrolyte powder so your calcium magnesium potassium and sodium levels will be depleted after exercise so including these
00:09:27 back in in the form of electrolyte tablets or powders in your water is always good and the form of electrolyte tablets or powders in your water is always good and will keep you hydrated okay so this needs to be said it's not just what you eat it's how you eat mindful eating is so important mainly because if we're constantly stressed while eating we're aware that stress will
00:09:51 increase inflammation in the body and this is what you're trying to avoid now I understand that sometimes people need to work you know and therefore need to have you know work through the lunch break or whatever it is you could have a you know a heck to household whatever it is please try and at least have one meal per day where you are sitting down relaxed and focusing on the food
00:10:12 and the nourishment it's giving you so the body is able to digest and absorb all the wonderful nutrients that are within the meal and there's no point in having a perfect nutrition plan but then constantly running around and not sitting down and eating on the go all the time so please the time so please take time daily to relax think about the mind body connection brain and gut
00:10:35 connection and ensure that you are relaxed while eating and not stressed or distracted so just to finish up your final thoughts for the day please consume a nutrient dense so that means lots of vitamins minerals high fibro carbohydrates lean proteins unsaturated healthy omega fatty acid foods and as well as and as well as
00:11:00 anti-inflammatory foods which I mentioned before and so long as you're doing this and keeping foods whole and close to source and unprocessed or as unprocessed as possible you will be helping your body to manage symptoms of uterine fibroids remember to try and promote liver health because we want the liver to be healthy and functioning well so it can metabolize estrogen and remove any excess
00:11:25 estrogen from the body and lastly similar to the last slide mindful eating time estrogen from the body and lastly similar to the last slide mindful eating time to relax take care of yourself uterine fibroids I suffer with them myself or have suffered badly in the past I've got a handle on it now thank goodness but there are certain symptoms that will come with uterine fibroids that many will see as maybe not socially acceptable for example heavy bleeding
00:11:52 or even pain during intercourse this is something that the body is going through because of hormonal imbalances and hormonal imbalances and you are trying to manage that as best you can so give yourself a break give yourself time to relax and give your body what it needs to heal and just remember to always prioritize your health
00:12:12 thank you so much for listening bye
